What’s happening: Stomach acid creeps up into the throat (not the esophagus), irritating mucus glands.
Unlike GERD, you may not feel heartburn—just phlegm, hoarseness, or a lump-in-throat sensation.
✅ What to do:
Avoid trigger foods: coffee, chocolate, citrus, fatty foods, alcohol
Don’t eat within 3 hours of bedtime
Elevate the head of your bed 6–8 inches
Try alginates (like Gaviscon) or see a doctor for PPIs if persistent
3. Food Sensitivities (Especially Dairy)
What’s happening: For some people, dairy (milk, cheese, ice cream) thickens existing mucus—it doesn’t cause mucus, but makes it harder to clear.
✅ What to do:
Eliminate dairy for 2–3 weeks—see if phlegm improves
Replace with oat, almond, or soy milk (unsweetened)
Note: This affects only some people—don’t assume it’s you without testing
4. Environmental Irritants
Triggers:
Cigarette smoke (first- or secondhand)
Air pollution, strong perfumes, cleaning chemicals
Dry indoor air (especially in winter)
✅ What to do:
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